Warm Up:
2 Sets, For Quality:
2:00 minutes on Machine of your choice
15/15 Second Single Leg Wall Sit Hold
15/15 Second Single Leg Glute Bridge Hold
5/5 Single Arm Kettlebell Windmills, Moderate Weight
10 Bird Dogs into 10 Dead Bugs
"The Watch"
In Pairs, 3 Rounds For Time:
800m Run
100m Dual KB Front Rack Carry 32/24kg
40 Deadlifts 100/70kg
100m Farmers Carry 32/24kg
40 Box Get-Overs 24''
Time Domain: 25:00-32:00
Time Cap: 35 minutes
Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
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